06 - 08 - lower development

Prep -

"Hip Flexor" stretch + rotation

10 e/s - use 10 lbs plate or med-ball

Spine CARs

5

Quadruped Hip CARs

5 e/s - tennis ball between calve and hamstring - squeeze!

Single-leg Depth Drop

5-8 e/s x 1-2

Work -

Primary Lower lift

Build towards a "daily 10"

1 x 5

1 x 8 - this set should be tough

Accessory -

Single-leg Hip Thrust

1 x 10 - weight should be to failure

Single-leg RDL (land-mine

1 x 10

1 x 8

Knee Pails / Rails

3 e/s